gluteos + pernas + braços
Body Heatmap
Target Muscles
Hip Thrust (Machine)
112 reps1
212 reps2
312 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Leg Press Horizontal (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Glute Kickback (Machine)
112 reps1
212 reps2
312 reps3
GlutesHamstrings
Glute Kickback (Machine)
GlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Hammer Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Triceps Pushdown
112 reps1
212 reps2
312 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
